Weighted Chin Ups finally back at hitting 45 lbs attached for reps! Goal is to build up to 60-70 lbs before the new year. I use to do this weight before but of course me trying other programs and diets I lost strength. Finally back at it took a while to build this back up but now going to build to higher goals past this weight for once and see some serious gains with weighted chin ups! #strengthtraining#weightedchinups#fitness
still holding onto weighted chins and pullups on my bulk... probably should have stayed away from these since i did lots of pullups yesterday, and my left lat really hurts/feels strained. ended these early today.
If I were stranded on an island 🌴 and could only have one exercise to bring with me.... you guessed it, it'd be weighted pull ups.
These bad boys allow for progression like no other back exercise. Not to mention, this is an incredibly functional movement (no need to worry about pulling yourself up while dangling off a cliff). Try this rep and set progression next time you go to hit your weighted pull ups:
3x weightless pull up warm up
2 x 5 rep max
3 x 8 rep (90%to failure, safe about 1 rep in the tank)
2x12 (full our failure reps)
1x weightless pull ups with 3 second negatives (Pump of the gods)
Tag friend who needs to step their back gains up💪
Weighted chin ups! 37,5kg (84,4lbs) for 3 reps. If you want a huge back do your weighted chin/pull ups and work your way up until you can do 4-6 solid reps with your bodyweight attached. 💪 There‘s no other back exercises out there which is more effective for gaining strength & muscle mass fast! Barbell rows, lat pull downs and Bodyweight pull ups can‘t get even close to this.
What is your favorite back exercise? Let me know in the comment section down below if you like posts like these and what other things you want to see! As always keep it locked in here @fastology & stay tuned for upcoming posts if you want to get in amazing shape while enjoying life to the fullest! ☝️💪
Weighted Chins - love this progression from the body weight version. Works great after Deadlifts and Cleans on Pull day when legs and lower back may be getting fatigued; zero spinal compression but hits the lats and biceps hard. Completed 4x6 @ 20kg today so will attempt 5x3 @ 22.5kg next week. As general rule regarding progressing strength lifts that has worked well for myself and clients, whenever you can perform 4x6 comfortably on a given lift (may take a number of weeks) add 2.5kg the next week and attempt 5x3 - less volume but helps acclimatise your body to the extra weight. If you can complete that then the following week you try it for 4x6, rinse and repeat. If I can’t complete the 4x6 or 5x3 I repeat the workout until I can or add an intensity modifier such as drop sets or cluster sets to a little more aggressively force the issue 😬 Never get complacent on your lifts - from your squats to your pull ups to your curls; record everything, always strive for progression and your body will respond. 👌💪 #progressiveoverload#weightedchinups#instafit#forthegram#aimhigher#getstrong
Rocking the Mike Vacanti signature outfit (shout-out to those that get it 😜)
What surprises me currently is that I can add weight on these every second time basically, and my bodyweight is going up as well 🤔 (little bit more than it should, but not stressing about it, spent too much time not letting myself eat)
Next week I'm taking a deload, so looking forward to practicing my form 👌
First off, let me just tell you this .... Bench day is not the first lift of the week for me. Squats will forever be my baby the first day of the week ✋✋ ⬇!
Had 240lbs for 1+ reps...got 4 : D! Of course, before the lift I had to get a laugh in. Thank you @galacticprotein for the spot and SHELLAAAYY for rushing me :-)
Get in, warm up, mobilize, do yo thang, and GTFO! Stay safe ✌💘
Swipe -----> My Complete Pull workout:
Heavy Weighted Chin Ups - 2x2-3 @ 95%
Weighted Pull Ups - 3x5 @ 85-90%
Explosive Pull Ups - 3x3
Archer Pull Ups - 3x4
Kroc Rows - 3x15-20 @ 65lbs per side
Underhand Lat Pulldown - 3x15-20 @ 55lbs per side
Cable Face Pulls - 3x15+ (Not shown)
I use a stool to get into position for weighted chin/pull ups because I’m short af. I rest 2 minutes between each weighted set and 1 minute between the weightless sets. The weightless pull ups feel like a breeze after doing them weighted. I can actually toss myself over the bar now, but haven’t made any attempts on the Muscle-Up recently. Archer Pull Ups are steadily getting better every week. I tried doing Underhand Archer Pull Ups for my last set today and I think they might actually be easier than overhand.
Kroc Rows are basically Dumbbell Rows with a bit more “body-English” involved. I do them as heavy as possible (I use 65lbs) and do 15+ reps. I rest 2 minutes between each side. I sped this up 2x because Insta only allows 1min clips 😭. The Underhand Lat Pulldowns on the machine shown in the second video tends to give me the best Lat contraction out of all the machines and exercises I’ve tried, so I tend to do them with lighter weights to get the full range of motion. I do Cable Face Pulls at the end (not shown). I don’t really do bicep exercises during my Pull days since they get hit pretty hard during isometric movements (archer pull ups). And mostly because they’re boring af. I also haven’t done Deadlifts for almost 2 months now due to a nagging injury. So yea, this takes 1hr and 15 minutes every Tuesday morning :P
Så blev der max testet efter en lidt turbulent træningsperiode med en korsbåndsoperation midt i det hele. Dejligt at overkrops træningen kører rimelig godt, nu når muskulaturen i bentøjet nærmest er forsvundet fuldstændig. #chickenlegs
Men fik dog kun næsten målet om de 70 kg i Weighted chin-ups. Den må komme 100% op næste gang. Men synes selv at den er tæt nok på til at dele med verden. Kropsvægt: 83,5kg inklusiv en kæmpe knæskinne 😅
Today had lots of fun doing gymnastics stuff with max effort handstand hold 2:07 then a butterfly pull up ladder of max reps unbroken pull up and finally with 1 rm weighted chin up 60# .... my forearms and biceps so were loaded and pumped it was awesome @devil_dog_fitness
Shout Out to @Tuff wraps for that extra support on your wrists ,Thanks Guys
Getting MUCH better control over my Archer Pull Ups now!
Archer Pull Ups
Pull Ups/Chin Ups
Weighted Chin Ups at 80lbs x2
Weighted Pull Ups at 45lbs x 5
Explosive Pull Ups (pretty good chance of me hitting my head on the ceiling if I pull any harder!) One-Arm Supported Chin Ups
🏋️♀️Chin up milestones for Chris and @_julesf_
The bands were there just as a precaution ha
- - - - - - - - - - - - - - - - - - - - - - - - - - - - ✅Chris was able to do her first weighted chin up to help improve her body weight chins
✅Julie managed her first body weight chin up
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Regressions/Progressions for chin ups:
1. Trx row (progress by decreasing the incline of the body)
2. Trx assisted chin ups
3a. Banded chin ups
3b. You can use eccentric chin ups to build strength before moving onto body weight
4. Chin ups
5. Weighted Chin ups
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We here at Dave Fishers Powerhouse Gym are very relaxed when it comes to filming and photo shoots just ask Rob! Call and schedule your own shoots with @davefisherifbbpro before hand and he will definitely help to accommodate your needs. For a hardcore gym setting 💪
@Regranned from @robrichesfitness - This is a great example of how I mix my workouts with heavy days and higher volume days.
Similar routines to this can be found on my complete Fitplan routine: 📲link in bio
Filmed @romanfilmsofficial At @davefisherspowerhouse and shows a series of superset exercises of #Deadlifts & #WeightedChinUps and #Vrows & #CableRows - all of which consisted of 5 sets of 8-5 reps.